Discussion Board

Jeff,

Last Thanksgiving I participated, for the first time, in a 5k race, a fundraiser for they hungry. I was surprised as to how much I enjoyed running in the race and decided to start running on a regular basis.

More recently, however, I have read a few comments of yours stating that you have dramatically reduced the amount of running that you do, for health reasons.

After participaing in several 5k races so far, I was thinking about entering into a few 5 mile races and, later this summer, a 10k race.

Am I setting myself up for arthritis when I get older? I am in my mid-40s now.

I don't plan on running marathons. But I was considering doing one half-marathon per year or perhaps one half-marathon every other year. In other words, I've already tentatively concluded that the critics of running are correct and I'm now just trying to determine at what intensity and duration the serious damage to the human body occurs?

Any thoughts on this?

Thanks.

I would not recommend running more than 3-4 miles at a time, 3-4x a week.

Running, done properly at this level, is not associated with any joint problems, or arthritis.

In Health
Jeff

Caveat: I have no medical nor physio qualifications.

Last year I was icing my knees after every run. More to prevent problems than anything big, but my knees did ache almost constantly. It was always in the back of my mind how much longer I could run as my preferred exercise, which depressed me.

I started reading around in response to several unconnected sources that all pointed to the same thing - that knee and joint damage should not be a normal part of running and that by changing how you run, you change the stress on your knees. There's lots out there about POSE and barefoot running and just plain forefoot strike running and it essentially seems to be grounded in the same idea - that heel strike running, promoted by shoes, causes most of the problems that runners have. Our feet seem to be engineered perfectly to absorb shocks when we use them right (and also aren't carrying around an extra 20 or 100 pounds, of course!).

I don't follow any particular running method and I still run in shoes (I have tender feet). But about 8 months ago I started to incorporate running on the balls of my feet into my runs. I gradually increased the proportion of forefoot and "regular" strike as I could. In the beginning, it did feel weird. Very weird. I felt like I should have a basket of flowers hanging over one arm as I pranced around stupidly. But that passes (and it helps to know that from the outside it doesn't look anything like as peculiar as it feels). And the muscles you use in your feet and calves with a forefoot strike are different, so I had sore muscles and blisters all over again. But now I can do a whole 5 or 10k running this way and it feels marvelous. The only time I have used an ice pack on my knees in the last 6 months was a few weeks ago right after I went to my first karate class and I had to sit on my knees on a hard wooden floor.

For me it boiled down to my belief that the human body is designed pretty well for things it's supposed to do, and that running is one of them. Just look at kids - they run everywhere. I don't buy that something that almost all children do so instinctively and frequently isn't natural. And my knee pains have disappeared with the new way of running, along with many of my fears that I was going to have to find something else to do.

Oh, my runs are 5-10km each, 3-4 days a week (I'm not very fast). So pretty much within what Jeff said (except that 10km=6.25miles). I would like to run a half marathon in the next year now that I've got a number of 10km races under my belt. But that's probably my limit.

Just my thoughts. Good on you for the races, and keep at it, at whatever level you're comfortable.

Karin_kiwi,

It sounds like you have the same "running addiction" that I have. And then you found out, as I did, that ths addiction might not be entirely healthy, if taken to extremes.

But I suppose this is the case with most things.

I have thought about taking up outdoor bicycling instead of running, figuring that bicycling is low impact exercise. But I figure if I were ever to have a bicycle accident, it would be much more punishing than any injury I could sustain by running.

As you can tell, I don't like taking risks.

Last month I ran a 5k in just under 26 minutes, an 8:20 minute per mile pace, which was my fastest during my short time of doing these 5k races.

Then, about a week later, I had to stop running because my lower left leg was hurting badly whenever I ran (though not when I walked or climbed stairs). I went to see a doctor and a physical therapist and the PT told me to do some stretching 2-3 times each day, 5 days each week.

Worked.

I'm back into running. But I'm not as fired up as I was because of what I have read recently, including Jeff's analysis of the impact of running.

I guess when you compete in a sport, you have to put the fear aside and just go for it. I can't do that!!!!

Karin's "weird" running sounds like a book I read, ChiRunning: a revolutionary approach to injury free running by Danny Dreyer. I too, have tried to incorporate its idea of running more flat footed, with great success.

Just a thought. I am in my 50's and have run for 30 years now. Many times I have seen people injure themselves by overdoing it. I have found for myself that if I am running 6 miles, I often stop to stretch when I need to. I think it has helped me prevent injury. Yes, it does slow you down, but you can always sprint a little to make up for it. Hope this helps. Keep on running!!!

Also remember to stretch and warm up adequately before you run and do it for the enjoyment.

also do not stint on good running shoes. I have found that this one factor for me was crucial.

IT doesn't sound like you are over exercising... and Look around when you are at a fun run you will be amazed at how many older runners there are. They don't run fast and furious but they all seem to have a lovely mile eating pace. and they are all in tip top shape.

As to the benifits I credit it with improved circulation, expanded lung capacity and lower blood pressure and blood sugar counts.
an excellent exercise combo is alternating swimming and running

so run one day and swim the next.

They seem to be complimentary exercises.

Also edited to add I am intrigued by the running on the balls of your feet Idea.

Picture a child's profile leaning into a good run.They know how! Lean forward and "fall" into the next step. Keep your back and neck aligned, looking ahead. That's it.

Thanks everyone, for all of the input and suggestions.

I have recovered 100 percent from my stiff muscle injury. That's all it was, I think. Now I am able to run again. I also purchased some real running shoes. I am no longer using the knock off brand shoes that I puchased at Wal-Mart.

The physical therapist told me to do the stretching and strengthening exercises 3 times a day, 5 days a week and since I recovered from her injury quickly by following her advice, I'm doing exactly what she has said.

I will be taking a free class on good running form at a running shoe store next month. But I have read that when you run, you want to land, not on the heel or the toe, but on the midfoot. And that you should be leaning forward from the ankles.

I might not do a half-marathon as I was planning based on Jeff Novick's response to my question. I might just stick to 5k races. I enjoy those.

Purchase "Born to Run" by a different McDougall (Christopher) and "Chirunning" by Dreyer and "long may you run"!

Anyone have an opinion on HIT running ? I was also prone to injury and gave it up. Just started again as i took the summer off from the gym to use the great outdoors more. I run for 30 seconds (hard as i comfortably can)and slow jog for 1min. 30 sec--2 min. total per set, and do it 8 times. Theory is to get your heart rate up and raise ones hgh levels(i think) Anyway i've been doing this, feel fine, and no injuries ! (yet anyway) I do it 2x a week and take a nice easy 20 min jog 1 day. Proponents of this say do not do it ore than 3x a week.

As intensity increases, time required to achieve the same workload decreases. However, increased intensity, above and beyond a certain point, also increases the risk for injury

Intervals can be part of a exercise routine depending on the individual. The ACSM and AHA recommendations say either 3 20 minutes sessions of moderate aerobic exercise per week, or 3-10 minutes sessions of vigorous (higher intensity) exercise per week.

In Health
Jeff